Fasting: 2000 calorie diet plan for those who fast

Η fasting of Lent is based mainly on plant-based foods, such as fruits, vegetables, legumes, and nuts. In contrast, the consumption of meat, dairy products, and eggs is significantly reduced. During Lent, many people decide to fast, either to follow religious traditions or to improve their cardiovascular health.

Below you will find a sample 2000-calorie fasting diet plan.

2000 calorie program for those who fast

1^Η DAY:

• Breakfast 8:00 a.m. – 9:00 a.m.: 2 slices of wholemeal bread, with 1 teaspoon of nut butter or tahini, 1 teaspoon of sugar-free jam or honey, 1 glass of almond, coconut or soy milk
• Morning break 11:00-12:00: 1 fruit of your choice with 10 unsalted, raw nuts
• Lunch 2:00-3:00 p.m.: 150 grams of cooked cuttlefish with 120 grams of boiled rice, 1 cup of salad of your choice with 1 tablespoon of olive oil
• Afternoon 5:00-6:00 p.m.: 1 almond yogurt with 1 teaspoon of honey and 10 nuts
• Evening 9:00 p.m. – 10:00 p.m.: 1 whole wheat tortilla with roasted vegetables and 60 grams of low-fat cheese or tofu

2^Η DAY

• Breakfast 8:00 a.m. – 9:00 a.m.: 1 cup of almond-coconut-soy milk with 80 grams of cereal of your choice / oats, 1 teaspoon of honey, 1 fruit of your choice  
• Morning break 11:00-12:00: 50 grams of pasteli of your choice
• Lunch, 2:00 p.m.: 180 grams of boiled pasta with 150 grams of shrimp in sauce, 1 cup of salad of your choice with 1 tablespoon of olive oil
• Afternoon 5:00 p.m. – 6:00 p.m.: 2 rice cakes with dark chocolate, 1 fruit of your choice
• Evening 8:00 p.m. – 9:00 p.m.: 1 cup of salad of your choice with 1 tablespoon of olive oil, 100 grams of boiled or grilled shrimp, 60 grams of whole wheat breadcrumbs or couscous or cooked quinoa

3^η DAY:

• Breakfast 8:00 a.m. – 9:00 a.m.: 2 slices of wholemeal bread, ¼ avocado, 100 grams of tofu or vegan cheese, 1 glass of fresh juice
• Lunch break 11:00 a.m. – 12:00 p.m.: 50 grams of halva of your choice
• Lunch 2:00 p.m. – 3:00 p.m.: 250 grams of legumes of your choice with cooked rice, 1 cup of salad of your choice with 1 tablespoon of olive oil
• Afternoon 5:00-6:00 p.m.: 1 fruit of your choice with 10 raw unsalted nuts
• Evening 9:00 p.m. - 10:00 p.m.: 150 grams of legumes of your choice, cold, with 100 grams of quinoa, 1 cup of vegetables with 1 tablespoon of olive oil

4^η DAY:

• Breakfast 8:00-9:00 a.m.: 2 whole wheat rusks with 1 teaspoon sugar-free jam and 1 teaspoon margarine, 1 glass of chocolate almond milk
• Morning break 11:00-12:00: 40 grams of cereal bar suitable for fasting, 1 fruit of your choice
• Lunch 2:00 p.m. – 3:00 p.m.: 150 grams of vegetable or legume patties baked in the oven with 100 grams of oats, 50 grams of tofu or vegan cheese
• Afternoon 5:00 p.m. – 6:00 p.m.: 50 grams of halva of your choice
• Evening after exercise 8:00 p.m. – 9:00 p.m.: 1 almond yogurt with 1 teaspoon honey, 60 grams oats, and 1 teaspoon nut butter

5^Η DAY:

• Breakfast 8:00 a.m. – 9:00 a.m.: 1 almond yogurt with 1 teaspoon honey, 60 grams whole grain cereal, 1 teaspoon nut butter
• Lunch break 11:00 a.m. – 12:00 p.m.:1 fruit of your choice with 1 teaspoon of nut butter and cinnamon
• Lunch 2:00 p.m. - 3:00 p.m.: 200 grams of squid stuffed with vegetables and 150 grams of rice, 1 cup of salad of your choice with 1 tablespoon of olive oil
• Afternoon 5:00 p.m. - 6:00 p.m.: 1 plain rice cake with 1 teaspoon of tahini, ½ fruit of your choice   
• Evening: 8:00 p.m. – 9:00 p.m.: 1 burger with brioche bun with 150 grams of vegetable patty, 1 teaspoon of hummus sauce, 30 grams of vegan cheese or tofu

6^Η DAY:

• Breakfast 9:00 a.m. – 10:00 a.m.: Porridge with 100 grams of oats, 1 glass of almond-coconut-soy milk, 1 fruit of your choice, 1 teaspoon of honey, 1 teaspoon of nut butter
• Tenth hour 12:00: 2 whole wheat breadsticks with 40 grams of low-fat cheese or tofu
• Lunch 2:00-3:00 p.m. : 250 grams of oil of your choice with 150 grams of potatoes, 50 grams of fasting cheese
• Afternoon 5:00 p.m. – 6:00 p.m.: 1 smoothie of your choice with almond-coconut-soy milk, 1 fruit of your choice, 1 teaspoon peanut butter
• Evening: 8:00 p.m. – 9:00 p.m.: 2 slices of whole wheat toast with 30 grams of soy turkey, 30 grams of soy cheese or vegan cheese, ¼ avocado, any vegetables you like

7^Η DAY:

• Breakfast 8:00 a.m. – 9:00 a.m.: Lenten pancakes with almond-soy-coconut milk, banana, 60 grams of oats, (a little vanilla, a little salt), 1 teaspoon of nut butter, 1 fruit of your choice
• Decade 12:00 : 2 oatmeal cookies, with 1 glass of fresh juice
• Lunch 15:00: 150 grams of risotto with 180 grams of seafood, 1 cup of salad of your choice with 1 tablespoon of olive oil

• Afternoon 5:00 p.m. – 6:00 p.m. : 1 fruit of your choice with 10 raw unsalted nuts
• Evening 8:00 p.m. – 9:00 p.m.: 1 cup of almond-soy-coconut milk, with 80 grams of cereal of your choice, 1 teaspoon of honey, 1 teaspoon of tahini

*The diet plan for those who fast This is a general guide that should be personalized and does not replace the personal advice of your dietitian.

By Christiana Abatzis, Nutritionist – Dietitian